WARM UP

Max Burpees in 1 minute.

SKILLS

Bench Press

WOD

Bench Press

1-1-1-1-1-1-1

-or-

Overhead Squat

5-5-5-5-5

Warmup
400 meter run
20 dislocates
50 double-unders
20 pullups

Skill
air squat

WOD
25 air squats
10 hang power cleans @ 95/65
10 rounds

WARM UP

5 Front Squats
10 Push Press
15 Burpees

2-3 Rounds

SKILLS

Power Clean

WOD

In 10 minutes, you must perform as many reps as possible of both Power Cleans @ 155/100 and Jerks at the same weight.  The only rule is that your must do at least 15 of both.  Post both rep counts and your total.

WOD RESULTS

Christina 35/35
Mo 51/51
John 57/28
Wendy 72/15
Connor 45/35
Sara 17/24

Gordana 20/20
Clint 67/15
OC 56/6
Tom 66/15
Raul 50/15
Neil 71/15
Patricia 30/30
Scott J. 50/15
Rob 15/21
Steph 37/15
Tab 31/31 

WOD
7 Thrusters @ 95/65
7 burpees    
7 pullups
7 rounds
post times

Warm up
400 meter run
20 dislocates
2 rounds of:
15 pullups
15 pushups

Skills
Push Press

WOD
Press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Warmup
400 meter run
20 dislocates
10 burpees
20 squats

Skill
pullups

WOD
Chelsea
5 pullups
10 Pushups
15 squats
every minute on the minute for 30 minutes or as many minutes as you can.

WOD RESULTS

Torry 16/9
Hana 21/6
Christina 10/14
Mo 3/10
Alex 30
Alan 30
Erik B. 30
Steph 4/12

Steph N. 30
Chris 19/5

Gordana 11/11
Wendy 7/14
OC 17/8
Servos 12/10
Raul 65
Steven 17/5
Matt T. 66
Eddie 10/14
Sara 4/11
Tony 4/11
Michael 11/11

Parking
For the next 3 days parking will be an issue at Crossfit due to the parking lot being paved. Please take the direction from the paving company  or park where space is provided. Please do not park in front of any bay doors. Thank you everyone.

Warmup
400 meter run
3 rounds of:
10 dislocates
12 overhead squats
12 deadlifts

Skills
Thrusters

WOD
10 thrusters @ 135/95
10 burpees
3 rounds

Angie 4:42
Renea 9:35
Pete 10:38
Patricia 14:48

Gordana 7:47
Cristina 14:07
Owen 3:57
Cait 5:39
Connor 5:41
Steph N 4:32
OC 5:13
Serena 7:54
Judy 6:31
Luke 10:04
Dom 6:19
Natalie 8:19
Fernanda 8:25

400 meter run
5 clean and jerks @ 165/115
10 pullups
3 rounds
 

GO DANIELLE!!!!
We're all cheerin' for ya!!!

Danielle put up great times at the 2009 CrossFit games. Check them out! http://games2009.crossfit.com/women-results.html
Congrats from all of us!

Warmup
400 meter run
20 dislocates
10 thrusters
10 burpees

Skills
Muscle ups

WOD
30 muscle ups for time

Warmup
50 double-unders
25 pullups

Skills
Deads

WOD
Deads
5-5-5-5-5

WARM UP

10 Dislocates
10 Pull Ups
20 Clean and Jerks @ 45

SKILLS

Clean and Jerk

WOD

30 Air Squats
20 Burpees
10 Clean and Jerks @ 135/95
3 rounds

We are proud to announce that today is the 1 year anniversary in the new place! Thanks to everyone at CF Mississauga. 

WARM UP

10 Dislocates
15 Pull Ups
30 Push Ups
45 Squats

SKILLS

Deadlift

WOD

"Helen"

400m Run
21 KB Swings @ 1.5/1
12 Pull Ups

3 Rounds

WOD RESULTS

Gordana 12:02
John 8:45
Alan 12:47
Andrew 12:20
Tate 8:58
Angie 10:12
Rob 11:47
Monica 12:40
Derek 9:27
Sara 15:36
Steph 16:10
Olimpia 14:32
Kris 18:10
Glenn 9:53
Eddie 10:55
Allan 10:49
Stephen 10:47
Pete 12:43

Madhu 14:49
Cristina 13:15
Barbara 14:31
Judy 13:31
Kelly 16:17
Cec 15:29
Fernanda 13:16

Warmup
400 meter run or 500 meter row
3 rounds of:
5 pullups
10 pushups
15 squats

Skills
Back Squat

WOD
Back Squats
2-2-2-2-2-2-2-2

WOD

"Gordie"
10 deads @ 135/95
8 pushups
6 hang power cleans @ 135/95
4 burpees
12 rounds for time

Warmup
400 meter run
20 dislocates
20 pullups
20 pushups
30 squats
15 clean and jerk

Skills
Jerk

WOD
"Grace!"

 

Big CONGRATS to Lars for winning the Ontario CrossFit Challenge!

Warmup
400 meter run
50 double unders
20 push press

Skills
Press

WOD
Strict Press
5-5-5-5-5-5-5

Warmup
400 meter run or row
20 0verhead squats
20 pullups

Skills
Pushup

WOD
15 deadlifts @ 135/95
15 pushups
10 rounds

Warmup
400 meter run
3 rounds of
10 dislocates
10 squats
10 pullups
10 pushups

skills
pullups

WOD
100 squats
50 pullups
25 burpees
max rounds in 20 minutes
post rounds and fractions of rounds

Warmup
400 meter run
50 doubleunders
20 deads
20 hang cleans

Skills
Power Clean

WOD
Power Clean
5-5-5-3-3-3-1-1-1

Holding a 45#/25# plate over your head, complete one 30 foot lunge walk within 45 seconds for as many rounds as you can. Post the total amount of rounds completed.

Warm Up

5 Burpees
10 OHS
15 Thrusters
2 Rounds

Skills

Push Ups (Let's start cracking down on Shabby Push Ups!!!)

WOD

21-15-9 of:

Pull Ups and Push Ups

3 Min. Rest, for 3 Rounds.
Your end score is your average of the 3 times.

Warm Up
20 Dislocates
20 Burpees
20 Pull Ups
20 Lunges

Skills
Thruster

WOD
Thruster
1-1-1-1-1-1-1-1

Warmup
400 meter run
50 doubles
20 lunge steps
20 squats
20 pushups

Skills
power cleans

WOD
21-15-9
power cleans @ 135/95
burpees

WOD RESULTS

Siera 7.01
Hana 5.48
Torry 7.58
Madhu 8.31
Christina 9.55
Mo 12.06
Connor 9.32
Colyn 6.33
Grapes 8.14
Alex 7.38
Wendy 8.01
James 9.02
Dean 7.19
Monica 11.49
Alana 11.20
Kyla 7.15
Anne 8.46
Sara 9.43

Eddie 7.54
Tyler 9.05
Tommy 5.39
Aftab 5.42
Chris 5.59
Andrew 6.05
Steph 9.11
Patricia 21.45
Katrina 13.06
Serena 11.40
Scott T. 6.30
Kyle 6.56
Derek 7.17

Warm Up

5 Pull Ups
10 Push Ups
15 Air Squats
2-3 Rounds

Skills

Back Squats

WOD

50 Back Squats @ 225#/135# for time, but everytime you need to drop or rack your bar perform a 200m run.  Post time and run total. (Ex. 14:17/1200m)

WOD RESULTS

Steph 7:18/400m
Katrina 9:31/200m
Derek 12:00/800m
Eric C 13:40/1200m
Patricia 14:02/600m

Madhu 6:31/400m @ 75
Cristina 8:31/400m @ 95
Janine 8:24/600m @ 105
Grapes 10:55/800m @ 145
Rob 18:47/1600m @ 205
Sara 12:25/1400m @ 95
Alana 7:52/600m @ 67
Tyler 11:35/1200m @ 135
Tyler R 6:47/600m @ 115

Warmup
3-4 rounds
50 single unders
20 squats
10 pushups

Skills
Ring Dips... [ wmv]

WOD
1000 meter row
100 double unders
100 situps
100 ring dips
post times

Warmup
400 meter run
2-3 rounds of:
10 pullups
10 pushups
10 squats

Skills
Squats

WOD
Squats
7-7-7-7-

WOD RESULTS

Gordana 145
Wendy 125
Lydia 150
John 155
Caitlyn 85
Patricia 125
Daniela 105
Daniel 155

WOD
1 km row
50 Ring dips
50 deads @ 135/95
50 push press @ 95/65
50 kettlebell swings @ 1.5/1 pood
50 double unders
50 air squats

Post times